Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
All Levels
3 Rounds
200 M Power Row
Rest 2:00
then…
3 Rounds
50 M Sled Sprint
Rest 2:00
then…
3 Rounds
100 M Sprint
Rest 2:00
Best Ways to Make Dieting Easier
*Post thoughts to comments
“The only disability in life is a bad attitude.” -Scott Hamilton
| AM – All Levels | |
| Sean | |
| Suzi | |
| Sarah | |
| Phillip | |
| Ben | |
| Sissy | |
| Joe Dan | |
| Tow Matt | |
| Can2 | |
| Jackie | |
| Ebelia | |
| Big Spoon | |
| Ismael | |
| John | |
| Kayleen | |
| Eileen | |
| Ed | |
| Denise | |
| Silas | |
| Maureen | |
| Michelle | |
| Ballet | |
| Page | |
| Guthrie | |
| Ray | |
| Jables | |
| Jane | |
| Mer | |
| 9AM | |
| Kara | |
| Keihl | |
| Jeff | |
| Gage | |
| Veronica | |
| Noon – All Levels | |
| Buck | |
| Melissa | |
| Marky Marc | |
| 49er | |
| Evan | |
| Anne | |
| G | |
| Zach | |
| Dustin | |
| Gil | |
| Ronak | |
| Snick | |
Level 2
A. Hip Clean Work to a Challenging 5 in 10 minutes
B. Back Squat 10 RM – x10 @95% – x 10 @ 90% Rest 3:00
C1. Single Arm DB Row x6-8/armx4 @ 2010 Rest :30
C2. Ring Push-up x6-8×4 @ 3010 Rest :60
Level 1
MQ x6x4: Include MB DL
Skill:
Headstand to Headstand Holds, Wall Walk, Kick up
Strength
A1. RDL x10x3
A2. Push-ups x10x3
A3. Ring Rows x10x3
*Focus on mechanics and techniques not weight
Workout
800 M Run
30 Tic Tacs
20 MB Step ups
400 M Run
30 Tic Tacs
20 MB Step ups
200 M Run
30 Tic Tacs
20 MB Step ups
*15 Time Cap
Want to Be Happier? Stop Doing These 10 Things Right Now
*Post thoughts to comments
“Take care of your body. It’s the only place you have to live.” -Jim Rohn
| AM – Level 1 | |
| Meagan | |
| Ross | |
| Jo | |
| Lee | |
| Raj | |
| Keith | |
| Ebelia | |
| Emily | |
| Pat | |
| Juan Carlos | |
| Vanessa | |
| Diana | |
| Silas | |
| Ed | |
| Marissa | |
| Staci | |
| Wisdom | |
| AM – Level 2 | |
| Sean | |
| Valyn | |
| Can2 | |
| Joe Dan | |
| Sissy | |
| Janet | |
| Kristi | |
| Bigspoon | |
| Lindsey | |
| Ken | |
| Mitch | |
| Guthrie | |
| Eileen | |
| Jillian | |
| Jessie | |
| Jeff | |
| Michele | |
| Russell | |
| Michael | |
| Tow Matt | |
| Ray | |
| Erica | |
| Robert | |
| AM – Ladies | |
| Jenny | |
| Stefani | |
| Josie | |
| Noon – Level 1 | |
| E-Rod | |
| MG Jenny | |
| Jill | |
| Kristan | |
| Alex | |
| Ashley | |
| John | |
| Ginny | |
| Rebecca | |
| PM – Level 2 | |
| ABC | |
| Sanchez | |
| MegO | |
| Pam | |
| PM – Level 1 | |
| Esteban | |
| Angelica | |
| Taylor | |
| Nicole | |
| Zach | |
| Sheldon | |
| Andrew | |
| Kat | |
| Mr. T |
Level 2
**Skill Day**
Skill Review Rowing
7 Rounds for Quality
3-5 Wall Balls
5 Roll Hollow Position
2-5 Kipping Pull-up
Monthly Challenge
Handstand Holds/Walks Wall–>Walk–>Freestanding
Level 1
MQ x6x4: KB Squats
Skill:
Hip Snatch Progression
A. Hip Power Snatch x1-3 x 5
Workout
4 Rounds
10 DB Thrusters
6-10 Pullups/Jumping Pull ups
100 M Run
“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” – James Gordon
5 Rules of Rest Day Training
*Post thoughts to comments
| AM – Level 2 |
| Sam |
| Mitch |
| Ben |
| Can2 |
| Shmitty |
| Sissy |
| Jackie |
| JV |
| Kristi |
| Michael |
| Ballet |
| Jessie |
| Jillian |
| Kayleen |
| 9am |
| AM – Level 1 | |
| John | 6:13 |
| Meggie | 6:45 |
| Ebelia | 6:29 |
| Maureen | 6:58 |
| Melissa | 6:31 |
| Emily | 7:06 |
| Lee | 6:59 |
| Erica | 7:06 |
| Juan Carlos | 5:13 |
| Ed | 6:40 |
| Sarah | 6:01 |
| Jose | 5:21 |
| Vanessa | 5:39 |
| Christine | 6:09 |
| Diana | 7:13 |
| Noon – Level 2 | |
| MG Jenny | |
| Jossie | |
| Dixie | |
| Dave | |
| Jeff | |
| PM – Level 1 | |
| Greg | |
| Lynn | |
| Evan | |
| Nicole | |
| Michael | |
| Chow | |
| Brandy | |
| Ryan | |
| Andrew | |
| Darrell | |
| Kat | |
| Ana | |
| Dinorah | |
| Mr. T | |
| Caro | |
Level 2
5:00 @ 80-90% Aerobic Max
5 UB Burpees
200 M Run
*Steady continuous pace, rounds recorded
Rest 2:00
5:00 @ 80-90% Aerobic Max
5 UB KB Swings
200 M Run
*Steady Continuous pace, rounds recorded
Rest 2:00
5:00 @80-90% Aerobic Max
5 UB Air Squats
200 M Run
*Steady continuous pace, rounds recorded
Rest 2:00
5:00 @ 80-90% Aerobic Max
5 UB Kip Pull-up
200 M Run
*Steady continuous pace, rounds recorded
Level 1
Skill:
Jump Progression
Strength:
A. DB Step ups x8x3
B1. Push-up x10x3
B2. Ring Rows x10x3
C. RDL x10x2
Hacking the Deep Squat
*Post thoughts to comments|
“Don’t let the fear of striking out get in your way.” -Babe Ruth
[youtube]vs4nw8BOXOs[/youtube]| AM – Level 2 | |
| Lindsey | 4.5, 4.5, 5, 4.5 |
| Big Spoon | 4.5, 4.5, 5, 4.5 |
| Mitch | 3.5, 4, 4, 3.5 |
| Janet | 3.5, 3.5, 4, 3.5 |
| Joe Dan | 4.5, 3.5, 4, 3.5 |
| Alex | 3.5, 3.5, 3.5, 3.5 |
| Valyn | 3, 3, 3.5, 3.5 |
| Todd | 4.5, 4.5, 4.5, 4.5 |
| Kyle | 4.5, 4.5, 4.5, 4.5 |
| Guthrie | 4, 4, 4.5, 4 |
| Ballet | 4.5, 4.5, 5.5, 4.5 |
| Michele | 3, 3, 3, 3 |
| Tow Matt | 4, 4, 4.5, 4 |
| Ginger | 3.25, 3, 2.5 |
| Erica | 3.5, 3, 4.5, 3.5 |
| Ray | 4, 4.5, 4.5, 4.5 |
| Big Easy | 4, 4.5, 4.5, 4 |
| George | 4, 4.5, 4.5, 3.5 |
| AM – Level 1 | |
| Angelica | |
| Morgan | |
| Joanna | |
| Gage | |
| Lee | |
| Ashlee | |
| Christine | |
| Frank | |
| Ed | |
| John | |
| Silas | |
| Ebelia | |
| Patrick | |
| Noon – Level 1 | |
| Ross | |
| Dixie | |
| Ginny | |
| Tina | |
| Theresa | |
| Rebecca | |
| Veronica | |
| Daniel | |
| Zane | |
| Kat | |
| Zach | |
| Lulu | |
| AM – Ladies’ | |
| Jenny | 3.5, 3.5, 4.5, 3.5 |
| Caitlin | 3, 2.5, 3, 2.5 |
| Josie | 2.5,2.5,3.5, 2.5 |
| Hiedi | 3.5, 2.5, 2.5. 2.5 |
| Sarah | 3, 3.5, 3.5, 3 |
| Cat | 3.5, 3.5, 4, 3.5 |
| Abby | 2.5, 2.5, 2.5, 2.5 |
| Mer | 3.5, 3.5, 3.5, 3 |
| Paula | 2.5, 4, 4, 3.5 (mod) |
| Stefani | 3, 3, 3, 2.5 (mod) |
| Allison | 2, 2.5, 3, 3 (mod) |
| Ashley | 3, 2.5, 4, 2.5 (mod) |
| PM – Level 2 | |
| Sean | 4.5, 4.5, 5, 4.5 |
| G | 3.5, 3.5, 4.5, 3.5 |
| Dayna | 4.5, 4.5, 5, 4.5 |
| Amber | 4, 4.5, 5, 3.5 |
| Mrs Fro | 3, 3.5, 4, 3.5 |
| Robert | 4, 4, 5, 3.5 |
| Cat | 3, 3, 4, 3 |
| Buck | 4.5, 4.5, 5, 4.5 |
| Gil | 3.5, 4, 5, 3.5 |
| Marky Marc | 4, 4.5, 5, 4.5 |
| Garrett | 4, 3.5, 4.5, 4 |
| Bryan | 3.5, 3.5, 4.5, 3 |
| Garbriel | 3, 3, 4.5, 3.5 |
| Jonathan | 4, 4, 4.5, 3.5 |
| KT | 3, 3.5, 4.5, 1 |
| Smitty | 3.5, 4.5, 5, 4.5 |
| Jeannette | 3.5, 4.5, 5.5, 4.5 |
| Pinky | 3.5, 4.5, 5.5, 4.5 |
| Melissa | 3.5, 4, 5.5, 4.5 |
| Rufino | 3.5, 3.5, 4.5, 3 |
| Walker | 3.5, 3.5, 5, 4.5 |
| Dallas | 4.5, 4, 6, 4.5 |
| Brad | 5, 5, 6.5, 5.5 |
| Christian | 5, 5, 6.5, 4 |
| Avtar | 4.5, 4.5, 6.5, 3 |
| Missy | 3.5, 3.5, 5, 3.5 |
| Twin | 3.5, 4, 4.5, 3.5 |
| Evil | 3.5, 4, 5.5, 3.5 |
| C2 | 3, 3.5, 4.5, 3.5 |
Level 2
A. Strict Chin-ups x6-8×4 @ 22×1 Rest :00
4 Rounds
6 DB Push Press @ 55#/35#
20 M Skip AFAP
Rest 2:00
then…
4 Rounds
8 Box Jumps AFAP
Rest 2:00
Level 1 (Test Day)
Skill: Kipping Pull-up/Jumping Pull-up
Strength
A1. Press x8x4
A2. Front Squat x8x4
*Focus on Mechanics and Technique, not weight
WOD
Test:
3 Rounds
25 Wall Ball
10 Pull-ups
1 min Rest
Nutrition Myths You Need to Stop Believing
*Post thoughts to comments
“What is popular is not always right; what is right is not always popular.” – Albert Einstein
| AM – Level 2 | |
| Guthrie | |
| Ben | 13.5 |
| Kara | S |
| Big Spoon | 10 |
| 9AM | 20 |
| J-Mo | 16 |
| Jackie | 19.5 |
| Lindsey | 9.75 |
| Ken | 18 |
| Ballet | 13.5 |
| Michele | 16 |
| Kyle | 12.5 |
| Tow Matt | 14 |
| Ray | 12.5 |
| Ginger | 15 |
| Dallas | 10.5 |
| Noon – Level 2 | |
| Mer | 16.5 |
| Snick | 16 |
| Anne | 17.75 |
| Alexa | 17.75 |
| Walker | 11 |
| PM – Level 2 | |
| Marky Marc | 16.5 |
| Gil | 19 |
| Gabriel | 14.5 |
| Daby | 16.2 |
| Erica | 11.5 |
| Dayna | 10 |
| Smitty | 13 |
| Ryan | 15 |
| Cowboy | 8.05 |
| Dani | 19 |
| Pinky | 13.75 |
| AG | 18.5 |
| Boone | 12.5 |
| Gwar | 14 |
All Levels
Open 13.3
12 minute AMRAP
150 Wall Balls
90 Double-unders
30 Muscle-ups
“Ability may get you to the top, but it takes character to keep you there.” -John Wooden
Muscle-ups = Functional
All Levels
4 Rounds
:10 Power Row (take 5 warm-up strokes and then go :10)
2:50 Rest
then…
8 Rounds
25 M Sled Sprint
appx. 3:00 Rest
*Record Avg. Intervals
Losing Fat With Simple Food–Two Reader Anecdotes
*Post thoughts to comments
“In my mind, I’m always the best. If I walk out on the court & I think the next person is better, I’ve already lost.” – Venus Williams
| All Levels – AM | |
| Joe Dan | |
| Sissy | |
| Janet | |
| Kelly | |
| Ben | |
| Maureen | |
| Christian | |
| Jackie | |
| Ebelia | |
| Lindsey | |
| Suzi | |
| Jillian | |
| Sarah | |
| Bryan | |
| Lon | |
| Jeff | |
| Russell | |
| Veronica | |
| Silas | |
| Ed | |
| Matt | |
| All Levels – Noon | |
| Marky Marc | |
| Jamey | |
| Kayleen | |
| Andy | |
| 49er | |
| Ana | |
| Allison | |
| Spencer | |
| Snick | |
Level 2
A. Hip Power Snatch (work up to a challenging 5 rep in 10:00-not a 5 RM)
B. Back Squat 10RM, 95% x10, @90% x10 Rest 3:00
C1. Single Arm DB Row x8-10/arm x3 @3010 Rest :30
C2. Ring Push-up x8-10 x3 @ 3010 Rest :60
Level 1
Skill:
Press, Push Press, Jerk
Strength:
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 2 in the Jerk
Workout:
“Crazy 8’s”
7:00 AMRAP
8 DB Deadlifts
8 Ring Rows
8 DB Step-ups / Leg
30 Awesome Quotes on Simplicity
*Post thoughts to comments
“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis Stevenson
**We will be running Open WOD 13.3 on Saturday Morning @ 9, 10, 11 am**